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Monday, 8 June 2020

7 Day Workout Plan

I'm currently 6 weeks into a 20 week challenge and with that, I designed myself a 20 week workout plan. If you watched my video all about this and wanted something to get you started, I've created a 7 day workout plan using the videos I have up on my YouTube Channel

However, if you're interested in a Custom Workout Plan then email me at scolafitness@gmail.com to get on the waiting list for when I launch my services. 



Monday- 10 Minute Fit Test

This will be a good way to start your week, especially if you're a beginner as it's a good test to see where you're at and how hard you can push yourself. If you're a bit more experienced then do this twice through to make it a full 20 minute HIIT workout. You shouldn't need to do more than 20 minutes as the aim is to push yourself as hard as you can in a shorter amount of time. 

Tuesday- 3000 Step Workout 

Getting some steps in at the moment is pretty hard as we're spending more time at home. This was a fun little challenge I set myself to see how many steps I could do within a workout. You will need a bit more space to run back and forth so use a hallway or head outdoors! 

Wednesday- Full Body Stretch Routine

You're probably starting to feel a bit sore now, whilst it's essential to stretch before and after a workout, it doesn't always happen. So dedicating a day to stretching can be really useful. Take it easy today and stretch it out! 

Thursday- LEG HIIT 

Let's make those legs burn! You want to do this workout about 4 times through as each round is only 5 minutes. Make sure you push yourself as hard as you can because you always get that 10 second break to recover then go for it again!

Friday- IYABO Dance Workout

It's the weekend! Finish off the working with a little bit of fun. Take some time to learn this dance workout, go for as long as you like until you've got the moves down! You'll be sweaty and hopefully very happy. Aim to dance for about 20-30 minutes, feel free to put on your own playlist and bust out your own moves. 

Saturday- 10 Minute Interval Workout

Let's finish off the week strong with an interval workout. These exercises are low impact and require more focus to get those muscles working so take it slow and feel the burn. If you can, do it twice through to get a 20 minute workout in. 

Sunday- REST!

Today Just chill out and rest or repeat the stretch routine from earlier in the week. Well done if you've made it through the whole week, let me know how you get on if you try this! 

Stay Luscious 
x
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Tuesday, 4 February 2020

It's okay to keep trying


I'm currently on my second weight loss journey and if you haven't been keeping up with me, I'll give you a quick recap. I lost a lot of weight in teens but unfortunately toward the end of my teens I got diagnosed with a condition called Hypothyroidism. One of the side effects is weight gain due to an under-active thyroid. 

Since gaining the weight, I've been trying to lose it and guess what?! I've made no progress whatsoever. As a personal trainer and fitness content creator it feels embarrassing af that I've been struggling so much. I keep losing weight and gaining weight. I make promises to myself that I never keep. It's all rather frustrating. 

But you know what? I'd rather be trying and failing than not trying at all. It sounds silly but I'm very optimistic about all of this because I'm LEARNING! Every week that I wake up with the intention to make a change in my life, I'm learning something new. 

See with my first weight loss journey, I know I must've had plenty of attempts before the last one stuck. The last one stuck because I'd learned so much from my failures and that's what I'm doing now. 

I am making progress painfully slow and I've just got to accept that's the way my body works now with my thyroid condition and I've just got to keep trying. Giving up is not an option. Giving up has not crossed my mind AT ALL.  Sure I'll take a day off or have a mini break but I'll never give up on my health and that's why despite not having made it to my goal yet, I know I will make it eventually. 

So this is just a reminder to you if you're feeling like giving up. You've got to be in it to win it. 

Stay Luscious
x
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Wednesday, 11 July 2018

My Favourite Running Trainers


Running has got to be my favourite exercise which is crazy of me to say considering I also hate it very much. It’s a love/hate relationship. I’ve been running for almost 8 years now and I’ve managed to find my perfect running trainers and they are the Adidas Ultra Boosts.

I was lucky enough to get my first pair gifted after a collaboration with Adidas. They’re a sleek black and blue colour with a white sole. I spent a year running in them until it got to a point where I thought it might be good to get another pair as it’s not good to do too many miles on one pair, though I must say they held up really well and show no signs of retiring anytime soon.

Anyway, I checked online to see where I could get a new pair of Ultra boosts as I’d seen a few people rocking the white ones and I wanted to get my hands on them. When I looked online and saw the price I immediately closed the browser window, logged off and shut down my computer. WOW ARE THEY EXPENSIVE. But they are worth it.


I’ve put off buying new trainers for a while now so I was super excited when I heard about Voucher Cloud. This is where you can see any deals and discount codes to shop with so I jumped straight onto the JD Sports page and found some great deals for Adidas and Delivery.


So say hello to my new pair of running trainers. Originally £150, now down to a cheeky £70 WITH free delivery. You’ll catch me running down the road with a smug look on my face and a pair of fresh kicks on my feet from now on.


Make sure you go check out JD Sports on VoucherCloud to see what deals you can get


Stay Luscious 
x
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Monday, 30 April 2018

Put A Spring in Your Step


It's not exactly looking like Spring here in England. We're basically into May and I've just made it through what felt like the soggiest Monday EVER. Non-stop rain and grey skies are not a vibe so I wanted to share with you how I put a spring in my step regardless of the weather. 

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Wednesday, 18 April 2018

Tracking my weight loss journey with the Fitbit Versa


I'm currently on a weight loss journey which has proven much more difficult than my first journey as I now have a condition called Hypothyroidism. Since being diagnosed, now more than ever I find it so important to look at the science of everything I do and track it. 

I first got introduced to Fitbit with the Charge 2 which I have used religiously for over a year now. So you can imagine how excited I was when I got invited out to Barcelona to test out the new Fitbit Versa. You can still see what we got up to on my Instagram story highlights @ScolaDondo. 

The Fitbit Versa is their second smart watch and I think I'm in love?! Let's talk aesthetics first: Versa comes in a few different colours and so due to my current obsession with pink I went for the rose gold face with a pink strap. Like the previous models you can switch out the straps which is great because I can dress it up and down depending on the occasion . 


Another huge plus for this model is that it's totally waterproof. Fitbit's are notorious for being so light weight and comfy you forget you have them on so with previous models I'd often find myself in the shower freaking out because I'd left the watch on but there's no need to worry with the Versa (though I do recommend taking it off for showers because your wrist might get a bit gross after 4 days of wearing it) So that's right, if you didn't pick that up there, the battery life is 4 days. 4 DAYS! 

The most useful feature so far for me has been heart rate tracking. With hypothyroidism almost all your bodily functions slow down to put it simply. My resting heart rate is super low and so with that it takes a lot more work for me to get my heart rate up to that 'fat burn' zone which you can learn more about in the Fitbit app. The app has shown me how difficult it is for me to get up to my peak zone and it's been such an eye opener for which workouts will suit my current goals better. 


All I can say is I'm in love and If you're in the market for a new smartwatch, you wont be disappointed. I don't want to sound dramatic but I don't think I'd have as much motivation and willpower to take control of my health without the Fitbit Versa, having a health condition can be deflating and depressing but having my own little health and fitness buddy on my wrist has kept me going. 

Stay Luscious
x
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Sunday, 11 February 2018

A Year of Running


If you followed my journey last year you would've noticed I did a whole lot of running. Almost every month I had a race to complete and it was the most fulfilling experience. I teamed up with Cancer Research and Race For Life to help raise money for the charity and also encourage others to get active, make a difference and  enjoy something new. 

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Sunday, 28 January 2018

Ask, Believe, Receive


I'm sure many of have heard about The Law of Attraction or a popular book now turned into a movie called 'The Secret'. If you haven't, then I will briefly explain. 

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Monday, 18 December 2017

Let us Reflect | My Best Life


We're half way through the My Best Life Challenge and I'm sure lots of you found lasts weeks challenge a little difficult. It's not always easy to get 5 workouts done in a week. It's just not realistic for some of us but the most important thing is you TRIED.

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Monday, 11 December 2017

5 Workout Week | My Best Life


How many of you remembered to take pictures of your food last week? It's a tough thing to keep up so well done if you did! I have to say a huge well done to Alice Kehoe who has been consistently posting in the App all week making our mouths water with all her delicious healthy food ideas. 
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Monday, 4 December 2017

Picture This | My Best Life


It's week two in the My Best Life Challenge! If you have no idea what I'm talking about then it's best to check out this post. I hope you guys had fun with last weeks challenge which was to focus on a new or existing hobby. I really loved having a new and exciting focus! 

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